When it comes to working out, a lot of people have the same complaint: time. There isn’t enough of it. But there are so many ways that exercise promotes wellness and healing in our bodies, that it’s not something we should ever let fall by the wayside.
Luckily there is now tons of evidence to show that you don’t need an hour-long sweat sesh in order to appreciate some of the great benefits that come with regular exercise.
If you’re running short on time, just lay down a few sets of these 5 quick exercises and you’ll be good to go!
Reverse Lunge & Knee-Up
- Plant both feet on the floor shoulder-width apart. This is your starting position.
- Inhale. Carefully take a big step backwards with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.
- Exhale. Extend both knees and transfer your weight onto your left foot. At the same time, elevate your right foot to bring your knee into your chest.
- Inhale. Lower your right leg to return to the starting position, but without resting your foot on the mat. Complete half of the specified repetitions on the same side, before repeating the remaining repetitions on the other side.
Lay Down Pushup
- Start on your belly and extend your arms forward like Superman.
- Tap fingertips down, then pull your hands back by your ribs.
- Push straight up into a pushup.
- Lower with control back to your belly, and repeat. Do 10 total.
Straight Leg Raise + Hip Lift
- Pull your navel in toward your spine. Inhale.
- Exhale as you lift your hips a few inches off the floor, keeping your legs pointed straight up. Your hips should leave the floor as you push your legs up toward the ceiling. Really pull in the lower abdominal muscles during the lift. Don’t lift your head during the lift, but keep it resting on the floor.
- Slowly lower your hips back to the floor, inhaling as you do. Your legs return to the starting position, in the air with your knees aligned with your hips. Your legs can be straight or knees bent.
- Repeat 10 to 12 times for one set.
- At the end of a set, gently return your legs to the floor.
- Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
- Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
- Hold your bridged position for a couple of seconds before easing back down.
- Aim for two sets of ten bridges, two to three times a week, either as part of a wider bodyweight workout or on their own, if all you really care about is your derrière.
- Begin in a plank, or a high pushup position.
- Bring your right knee across your body and try to touch your left elbow with it.
- Return to starting. Repeat on the other side, trying to get your left knee to your right elbow or tricep.
- Do 20 reps total, 10 each knee.
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